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Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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Warm Up (No Measure)
1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
Burgener Warm Up Clean – 3-5 reps of each movement.
Front Squat Skill Transfer Exercises – 3-5 reps of each movement.
3x High Hang Clean + 3x Hang Clean + 3x Clean
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Muscle Clean + Tall Power Clean + Tall Clean
3 Muscle Cleans + 3 Tall Power Cleans + 3 Tall Cleans @ 5.5/10 RPE
3 Muscle Cleans + 3 Tall Power Cleans + 3 Tall Cleans @ 5.5/10 RPE
3 Muscle Cleans + 3 Tall Power Cleans + 3 Tall Cleans @ 5.5/10 RPE
*Rest as needed between sets
Athletes Notes
Muscle Clean + Tall Power Clean + Tall Clean
Example Sets
Set 1:
3 Muscle Cleans + 3 Tall Power Cleans + 3 Tall Cleans @ 5.5/10 RPE
-Rest as needed-
Set 2:
3 Muscle Cleans + 3 Tall Power Cleans + 3 Tall Cleans @ 5.5/10 RPE
-Rest as needed-
Set 3:
3 Muscle Cleans + 3 Tall Power Cleans + 3 Tall Cleans @ 5.5/10 RPE
Clean Pull + Power Clean + Clean + Push Jerk + Jerk
1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @63-65% 1 RM Power Clean
1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @65-68% 1 RM Power Clean
1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @70-73% 1 RM Power Clean
1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @75-78% 1 RM Power Clean
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Pull + Power Clean to Parallel + Clean + Push Jerk + Jerk
Example Sets
Set 1:
1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @130lb
-Rest as needed-
Set 2:
1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @135lb
-Rest as needed-
Set 3:
1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @145lb
-Rest as needed-
Set 4:
1 Clean Pull + 1 Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @150lb
*Based off of 200lb 1RM Power Clean.
Clean and Jerk
6 minutes (every minute on the minute)
Min 1: 1 Clean and Jerk @80% 1 RM Clean and Jerk
Min 2: 1 Clean and Jerk @80% 1 RM Clean and Jerk
Min 3: 1 Clean and Jerk @83-85% 1 RM Clean and Jerk
Min 4: 1 Clean and Jerk @83-85% 1 RM Clean and Jerk
Min 5: 1 Clean and Jerk @85%+ 1 RM Clean and Jerk
Min 6: 1 Clean and Jerk @85%+ 1 RM Clean and Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean and Jerk
Example Sets
Min 1: 1 Clean & Jerk @160lb
Min 2: 1 Clean & Jerk @160lb
Min 3: 1 Clean & Jerk @165lb
Min 4: 1 Clean & Jerk @165lb
Min 5: 1 Clean & Jerk @170lb
Min 6: 1 Clean & Jerk @175lb
*Based off of 200lb 1RM Clean & Jerk.
Optional: Core (4 Rounds for weight)
4 Sets
25 Abmat Sit Ups
10 Seated Barbell Good Morning @ 6-7/10 RPE
Score weight of Barbell Good Mornings
Athletes Notes
Sit Ups
Barbell Good Mornings – done seated on a bench